A few weeks ago, I wrote about the daily journaling technique that I use to make the most of my days. Everything I did was handwritten, and doing so, would take me anywhere from ten minutes up to an hour to complete. Okay, the days it took an hour were due to other things distracting me, but still, writing every little thing out, while incredibly helpful for focusing my day, cost extra precious time I could actually be accomplishing something else.
So I took the time and dedicated my personal project time to developing a PDF version of my journal that I hope meshes together the best of both worlds. I save a little bit of time with writing out the repetitive stuff, but I still get the benefit of hand-writing out the important stuff, thus continuing to support my intention-setting and productivity goals each day.
I’ve decided to share this pdf with the world, no strings attached. Seriously, here’s the link: daily journal
Simply download and print. You can print on two pages, on front and back, or both pages on a single, front side in landscape mode, or whatever works for you – you just have to finagle your print settings.
If you need any extra guidance on how to fill this out, I suggest you read the original post on journaling.
No, no, no. Not that type of journaling. Not that there’s anything wrong with keeping a diary, it’s just not what I’m focusing on for the purposes of this discussion.
I want to talk about journaling as a means for focus and intent, and even for productivity and momentum. Journaling is daily planning and reflecting. It sets a purpose, a list of goals and tasks, and it should be meaningful to you, personally.
It’s December. The end of the year. January is just around the corner. A new year signals a new awakening, a new purpose, a new you! So of course I’m being inundated with advertisements for specialized daily planners. Fitbook, Evo Flow, Panda Planner – just to name a few. These are companies who are jumping on the journaling bandwagon, each with their own unique, but similar approaches to daily planning and goal setting. And I’m definitely encouraging these marketing algorithms to show me more. Each time one of these planners shows up in my Instagram or Facebook feeds, I click on them interested to see what their methodology is, and to see if I get inspired to change up my own journal formatting at all.
I also hate to disappoint these these companies, but I’m not going to shell out $40 for their product – at least not anymore. I have bought a Panda Planner in the past, and really liked it. It helped shape what I do now. The prebuilt, structured planners are a great starting point if you don’t know what you need to do to get into a daily journaling ritual.
My journaling method isn’t a secret, and it isn’t anything fancy. It’s just what I do to put myself in the right mindset for the day, to organize and focus, and to help me be as productive and accomplished as I can be.
First, I write down the date, because I’m such a rebel. Actually, this forces you to acknowledge what say it is, so that when you inevitably have to tell someone else the date, you look like you’re on top of it.
Next line is my mantra for the day. Currently, my mantra is “I will be productive. I will make good choices. I am awesome.”
Then, I write down three things that I am grateful for. This helps set yourself in a positive mindset. Gratitude rituals have been shown to make people’s baseline happiness increase, and the happier you are, the more focused and productive you can be (not necessarily a scientific fact, but more anecdotal). I physically write “Today. I am grateful for…” and I list three things.
After that, I write out three things that I love about myself. This may be awkward for some. I find myself struggling with this one as well as it wars with my ideals of not being a snob. But self love isn’t conceit. It’s about recognizing the awesome in you and about you. This can be a physical feature. It’s okay to be proud of your derrière.
For the last part of my first section (there’s four, bear with me, the others are shorter), I write down three things that I am looking forward to. Going to the movies, a party, completing that big assignment, a weekend hike — the whole future awaits you!
This is where I draw some pretty little divider and move to the next section. Section two has only one part. I list the tasks I want to accomplish that day, usually in an abbreviated form ( ie, I write “bed” instead of “make your bed”). Sometimes I organize them into categories, sometimes I don’t. I do, however, typically break it down into four columns.
My third section is optional. I put an hourly breakdown. A list of when I’m going to do what (this is where the list categories comes in handy).
Last section is the one that I skip over way too much, but I know I shouldn’t. At the end of the day, I list three things I could improve on from the day, and three things that I did awesomely and can be proud of.
This type of journaling is a great habit to get into and I implore everyone to find a technique that works for them.
I do suggest that you invest in a pen/pens you like to make journaling more enjoyable. I use three different colored pens for my daily entries, because I love making my life a bit more colorful.
Do you already have a journaling routine? What does yours involve?
Grateful people are happy people. Appreciating what you have and how far you’ve come is one of the foundations for living a more mindful, more meaningful life. Gratitude rituals are present in the teachings of so many wellness gurus that it almost feels cliche. Since I’ve started my intentional journey into mindfulness and wellness it seems that every person, every book, every podcast, and every article that talks about how to be a happier person tells you that gratitude is key and that ritualizing it creates a habit of thankfulness.
So it’s not really cliche–it’s something that actually works.
I’ve incorporated a couple of different gratitude rituals into my daily life. I’ll probably delve into each item much deeper in follow-up blogs. Here are some of the things I do to celebrate life and achievement:
During yoga, I’ll do gratitude sun salutations. With each routine set, I focus on one aspect of my life that I’m thankful for-home, marriage, family, financial stability, etc.
I keep a simple journal at work that I use as a daily planner. In it, I write out, in long form, three things that I am grateful for each morning before delving into my work day-coffee, corgis, upbeat music
During my lunch break, I often take a walk through a graveyard that’s around the corner from my office. My first lap around the path is always mindfulness focused, and part of my mindfulness practice during this walk is to once again think on those things that I’m grateful for that day.
I’m currently practicing a meditation method taught by Vishan Lakhiani that guides you through 6-phases. During one of these phases-the aptly named gratitude phase-you are instructed to think of three things your grateful for in your personal life, three things you are thankful for in your professional life, and then three things that you love, or are grateful for, about your self.
I think my practice here may be a bit extreme, but I want it to become second nature for me to be happy with what I have in this moment. So when the big sucky situations happen, I’ve exercised and toned that gratitude muscle, and I can focus on the positive instead of the temporary negative of those moments.
I never want to take my life, my felicity for granted. I’ve worked long and hard to get where I am, and I’m going to get even better.
In her book, The Charisma Myth, Olivia Fox Cabane has several exercises to express gratitude. One that I loved is to sit down with a pen and paper and write out five things that you can see in the room with you that you are grateful for. I am grateful for my cell phone that connects me to so many people. I am grateful for air conditioning because I live in the south and OMG the humidity. I am grateful for windows, so I can see the outside world. I am grateful for my chapstick, because it keeps my lips soft and healthy.
There are so many ways to get into the habit of gratitude. It’s all about taking a moment to stop and ponder on the joys of right now, no matter how small or how bizarre. Just allow yourself to be pleased with your progress and to be happy.